New routine????

[chris4pez]

Hi guys what do you guys think of this routine for me as a BB??

Its gonna be cycling routines from 3 different ones so i will be doing one for a month and then another 1 for a month and another 1 for a month etc so i never do a stage for longer than 1 month dont know if it will work or not but atleast the body will not get use to the same workout here it goes.........

Cycle 1 - Light Month

Chest

Flat Bench Press 16/12/8
Incline Press 16/12/8
DB Flys 16/12/8
Dips 16/12/8
Pec Dec 16/12/8

Back

Deadlift 16/12/8
Bent Over Row 16/12/8
Pull Overs 16/12/8
Pull Downs 16/12/8
Close Grip Pull Downs 16/12/8

Legs

Front Squat 16/12/8
SLDL 16/12/8
Hammer Leg Press 16/12/8
Hamstring Curl 16/12/8
Calf Raises 16/12/8

Shoulders

Shoulder Press 16/12/8
Upright Row 16/12/8
Lat Raises 16/12/8
Reverse Flys 16/12/8
BB Shrugs 16/12/8

Arms

EZ Curl 16/12/8
Close Grip Lying Tricep Ext 16/12/8
Single Preacher Curl 16/12/8
Over Head Tricep Ext 16/12/8
Cable Curl 16/12/8
Superset with
Tri Ext 16/12/8



Cycle 2 Hypertrophy Month

Chest

Flat Bench 12/10/8/6 (for all sets)
Incline Press
DB flys
Dips
Pec Dec

Back

Deadlifts 12/10/8/6 (again for all exercises)
Bent Over Row
Pull Over
Pull Downs
Close Pull Downs

Legs

Squat 12/10/8/6 (same again)
SLDL
Hammer Leg Press
Hams Curl
Calf Raises

Shoulders (same again 12/10/8/6)
Shoulder press
Upright Row
Lat Raises
Reverse Flys
BB Shrugs

Arms

EZ Curl 12/10/8/6
Close Lying Tri Ext
Preacher Curl
Over Head Tri Ext
Cable Curl
Superset with
Tri Ext


Cycle 3 Increase Strength

Flat Bench 12/10/8/3x4
DB Flys 5x8
Lying Tri Ext 5x8

Deadlift 12/10/8/3x4
Seated Row 5x8
EZ Curl 5x8

Smith Squat 12/10/8/3x4
SLDL 5x8
Calf Raises 5x8

Shoulder Press (smith) 12/10/8/3x4
Lat Raises 5x8
Shrugs 5x8

and remember what i said i will be doing one for 4 weeks than another for 4 weeks then another for 4 weeks than back onto the 1st one for another 4 weeks ect!

So post away guys what do you think about this routine???

Chris

[mrky03]

I'm personally not into the periodization thing. Way too much volume for me. I prefer low volume basic workouts such as Max ot.

What you should be asking yourself is will this workout build maximum muscle in the shortest amount of time. I like for workouts to be efficient and to the point.

I've played around with several different workouts in the past few years but I ALWAYS COME BACK TO THE BASICS! The best advice I can give is to not waste too much time on routines that are too involved with with too many exercise combinations or excess volume.

Again this is just my opinion based on what works well for me. Happy training! ;D

[RUBICON19]

mrky03 said:

I'm personally not into the periodization thing. Way too much volume for me. I prefer low volume basic workouts such as Max ot.

What you should be asking yourself is will this workout build maximum muscle in the shortest amount of time. I like for workouts to be efficient and to the point.

I've played around with several different workouts in the past few years but I ALWAYS COME BACK TO THE BASICS! The best advice I can give is to not waste too much time on routines that are too involved with with too many exercise combinations or excess volume.

Again this is just my opinion based on what works well for me. Happy training! ;D

#smileygreatpost0av# #aiagree4zo#

[Sareen]

Too many exercises for chest.

I would reduce them. Doesnt make sense taking two kinds of lat pulldowns in one workout for back.

I would include an exercise like close grip bench press or parallel bar dips for triceps especially in the strength phase.

I wouldn't bother doing seated rows in strength phase.

Cut the Smith Machine Squats and stick to free ones.

I would prefer doing Standing military or dumbell presses rather than smith machine press for shoulders especially in the strength phase.

High reps in front squats is a waste of time and not practical.

Again overall I don't like the set & rep patterns. Lot of better options outthere.